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WOD

05-05-21

By May 5, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

:60 Bike Moderate

:30 Hard

:30 Recover

20 In-Out Plate Jumps

10 BB Hang Power Snatch

25 Jump Rope

-Warm Up to starting HPS load

:25 Jump Rope

:20 Bike Hard

:40 Recover

Cinco De Wod VI (5 Rounds for reps)

5 Rounds:

AMRAP 3:

25 Double Unders RX=25 DU/25 Bar Hop OR 50 SU(2 for 1)

5 Hang Power Snatch- increase load ea round

-3 min rest

RX+ 75/55-95/65-115/75-125/85-135/95

RX 75/55-85/60-95/65-105/70-115/75

M55+ 65/45-70/50-75/55-80/60-85/65

*Scale: Barbell Load, HPS to Hang Power Clean

**Score total reps each round

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min ea side

3. Calf Smash w/KB: 5 min ea side

4. Forearm Smash: 3 min ea side